How to Boost Protein Intake During Pregnancy
By Mediconsult's Nutrition Services
Q. What happens if I don't consume enough protein?
A. Data show that most women living in developed countries usually consume greater than 60 grams of protein daily, so meeting this minimum is usually not a struggle. However, women with severe nausea and vomiting during pregnancy (hyperemesis), urinary protein losses (preeclampsia), or those who follow strict vegetarian diets are at higher risk. Since inadequate protein during pregnancy and lactation jepoardizes the growth and development of your baby, it is important to review your diet to assure adequacy. Poor protein intake during pregnancy increases the risk for having a low birth weight infant and, a recent study suggests, negative effects on fetal brain development.
If you do not eat enough protein normally, finding ways to boost your intake is important. If you know the right choices to make, a little goes a long way. Protein rich foods are identified in this list. For the most part, these food categories are included: milk and other dairy foods, soy products, legumes, nuts, eggs, meat, fish and poultry. The foods below do provide calories, but they are primarily valued in your diet for their protein. Protein is also found in whole grains and vegetables and, while not 'high' protein foods, they do contribute to your daily protein total. Women who follow vegetarian diets should also review the Important Tips For Vegetarians.
Protein Boosters
|
Serving
Size Described
|
Approximate
Calories
|
Approximate
Protein
(gm)
|
| Cheese |
1
ounce
|
100
|
7
|
| Cottage
Cheese (whole milk) |
1/4
cup
|
55
|
7
|
| Dry
Milk Powder (Lowfat) |
1/3
cup
|
100
|
10
|
| Yogurt
(plain, nonfat) |
1
cup
|
100
|
10
|
| Lowfat
Milk |
1
cup
|
130
|
8
|
| Whole
Milk |
1
cup
|
150
|
8
|
| Chocolate
Milk (whole) |
1
cup
|
180
|
8
|
| Baked
Beans |
1/2
cup
|
200
|
8
|
| Roasted
Soy Nuts |
1
ounce
|
150
|
10
|
| Peanuts |
1/4
cup
|
210
|
10
|
| Almonds |
1/4
cup
|
200
|
6
|
| Black
Walnuts |
1/4
cup
|
190
|
8
|
| Brazil
Nuts |
1/4
cup
|
230
|
5
|
| Tofu,
Soybean Curd |
2
ounces
|
50
|
5
|
| Kidney
Beans |
1/3
cup
|
70
|
5
|
| Fish
and Shellfish |
1
ounce
|
35
|
7
|
| Meats
and Poultry |
1
ounce
|
50-75
|
7
|
| Processed
Luncheon Meats |
1
ounce
|
75-100
|
7
|
| Meat
Spreads (chopped, pureed) |
1
ounce
|
70
|
7
|
| Egg
Salad (1 egg) |
2.5
ounce
|
230
|
7
|
| Chopped
Egg (cooked) |
1
egg
|
75
|
6
|
| Egg
Substitute (pasteurized) |
1/4
cup
|
80
|
7
|
| Deviled
Egg |
1
egg
|
120
|
8
|
| Instant
Breakfast (powdered mix) |
1
envelope
|
125
|
7
|
| Instant
Breakfast with Whole Milk added |
1
cup
|
225
|
14
|
| Protein
Supplement (milk based, powder) |
1
ounce
|
100
|
7
|
|
Protein Supplement
(soy based, powder)
(products vary)
|
2/3
ounce
|
75
|
11
|
